Who grew up eating Kraft Dinner? I sure did and so did my brother, those were the days when kids came home for lunch. It was our weekday lunch staple served with a glass of Allen’s apple juice sitting in front of the TV watching the Flintstones. This was the lunch kids dreams were made of…afternoon gym and arithmetic classes seemed far far away.

I still love a bite of mac and cheese now and then but how to create that umami taste that mac and cheese has without the cheese? My secret is lots of nutritional yeast, butternut squash and a dash of dijon blended together to make this savoury sauce. Help me, I could not stop eating this creamy mess, it is addictive - but I had to control myself so I could save some for the photo.

Directions1. Preheat oven to 375°.2. Prepare baking sheet with parchment paper. Arrange cut up squash on cookie sheet along with the garlic. Drizzle the squash and garlic with oil and 1/2 tsp onion powder, toss well. Bake for 30 to 40 minutes or until the squash is soft. Remove from oven and set aside.3. Mix the arrowroot in a small bowl with ⅓ cup of the milk until smooth and all the lumps are gone. Set aside.4. In a sauce pan over medium heat add in the remaining milk along with the mustard, onion powder, turmeric, chili flakes, lemon juice, nutritional yeast, and salt. Mix well with a whisk.5. Turn the heat to medium high and stir in the arrowroot and milk mixture, and continue to whisk just until the sauce begins to thicken up, this will take about 2 to 3 minutes.6. Transfer the sauce to a blender or food processor, add the roasted butternut squash and squeeze out the roasted garlic, blend until smooth and creamy.7. Meanwhile, cook the macaroni noodles just until al dente, when the noodles are cooked, drain well, saving about a cup of the pasta cooking water.8. In the same pot that was used to cook the noodles add the drained noodles back and pour the cheese sauce over the noodles, mix well. If using, add the peas and mix again.9. Spoon the cheesy macaroni into an oven proof dish. Mix breadcrumbs with salt, pepper and oil in a small dish until combined. Sprinkle over the top of the mac and cheese and cook for 20 - 25 minutes or until it is hot and the crumb topping is golden brown.

Cooks NotesThis cheezy sauce is really good on top of roasted or steamed veggies.I used my Blendtec to blend the sauce.

Its crispy, salty and has a little heat and a lot of protein. Sprinkle on top of baked squash, over sautéed vegetables or add a spoonful to a bowl of soup, or some crunch to a salad. This stuff is delicious, addictive and healthy too. I an a big fan of using canola oil when you don’t want your oil to take over the flavours.

Savoury Crunch GranolaThis recipe makes about 2 cupsAdd to just about anything that could use a bit of crunch.

Directions:1. Preheat oven to 300 F. Line a large baking sheet with parchment paper.2. In a small bowl, combine oil, maple syrup, salt, coriander, turmeric, smoked paprika, chili powder, cayenne and ginger and mix well.3. In a large bowl, combine oats, pumpkin seeds, sunflower seeds and pecans.4. Pour the oil and spice mixture over the oats and nuts, mixing until everything is well coated.5. Spread the mixture in one even layer on baking sheet and bake for about 40 minutes until golden brown, stir the mixture every 10 minutes.6. Let mixture cool completely and store it in a sealed jar or container.

Cooks NotesYou can use any combination of seeds and nuts that you like.If you like it really spicy then add more cayenne pepper.Keeps best in an airtight container at room temperature for up to 1 month.Try mixing things up a bit by using spelt flakes, rye flakes or quinoa flakes.

Jackfruit is the new baby of the vegan and vegetarian world. If you have never hard of jackfruit you are in for a real treat. It is a tropical fruit, mild in flavour and easy to find in most grocery stores. It has great texture that makes it the perfect substitute for meat.

The star of both of these recipes is the jackfruit. Karen from Nutrilicious and I were busy again, this time cooking with Jackfruit. We tried the Upton’s Naturals brand which is sold in a pouch and is already chopped into bite size pieces, ready to use, cutting down on your prep time. We also tried the Native Forest Jackfruit in a can, the pieces of jackfruit are bigger and require some chopping. I thought that both products were similar in taste - but know how much you need for your recipe because the Native Forest is a 14 ounce tin and the Upton’s package is only 7 ounces, so depending on your recipe you may need two packages. Both products need to be rinsed, drained and dried well before using; so you don’t water down your dressing or sauce.

Some Jackfruit Trivia…Jackfruit is considered the largest tree-borne fruit in the world.Jackfruit is high in magnesium, vitamin B6 and antioxidants, which means healthy skin and hair.It thrives in tropical climates and is popular throughout Southeast Asia, Africa and Brazil.It's high in fiber, potassium, iron, magnesium and calciumLow-carb and low in calories, about 30 calories in 100 grams and 5 grams of fiber!

FOR THE RECORD…My in house taster Gordy had no idea what he was eating… Jack -who?

1. Rinse, drain, and dry the jackfruit well between 2 pieces of paper towels. Chop off the core portion of the fruit and discard. Place in a large mixing bowl and set aside.2. In a medium size bowl, mix together BBQ seasoning and add to jackfruit. Toss to coat.3. Heat a large skillet over medium heat, once hot, add oil and seasoned jackfruit. Toss to coat and cook for 2-3 minutes.4. Add the BBQ sauce, if too thick you can thin with a bit of water to make it saucy. Stir and reduce heat to low- medium and cook covered for about 20 to 30 minutes, stirring occasionally.5. While the jackfruit is cooking you can make slaw. Start by making the dressing; whisk together the maple syrup, lemon or lime juice, oil, salt and pepper. Pour dressing over the cabbage, carrots and avocado and toss to coat. Place in the refrigerator until ready to serve.6. To serve place a spoonful of slaw on the bottom buns, top with a generous serving of the BBQ jackfruit.

Cooks NotesFor finer texture, use two forks to shred the jackfruit, you can do this while it is cooking.You can store any leftover jackfruit in the fridge for a few days, though best when fresh.Make sure to purchase canned jackfruit that says “in brine” as opposed to “in syrup”

1. Rinse, drain, and dry the jackfruit well between 2 pieces of paper towels. Chop off the core portion of the fruit and discard. If not already chopped, chop into bite sized chunks.2. Put the jackfruit in a medium mixing bowl and add the rest of the ingredients and mix until fully combined. Taste and adjust seasoning. I like to let the mixture sit in the fridge for at least 30 minutes to let the flavours develop.3. Serve in a sandwich or on top of your favourite greens.

Cooks NotesLeftovers can be refrigerated in an airtight container for 3 to 4 days. Make sure to purchase canned jackfruit that says “in brine” as opposed to “in syrup.”

Do you love spaghetti, penne or mac and cheese? My friend Karen from Nutrilicious and I sure do, well really who doesn’t love a good noodle. Which is why we thought why not try of some of the new pastas that are showing up on grocery shelves. It use to mean a trip to the health food store to find gluten-free and alternative pasta options. Not any more, now you can find noodles made with chickpeas, lentils, black beans and I even spotted a box of edamame spaghetti.

The good news is most are packed with protein but also low on carbohydrates. Explore Cuisine’s black bean spaghetti has 23 grams carbs, 24 grams of protein and 11 grams of fibre per 2 ounce serving. When shopping for gluten free pastas read the back of the box, I noticed that some brands base the nutritional values on 2 ounce serving and some on 3 ounce serving.

Now the fun part, eating the pasta!The pastas did hold up well with the sauce, but yes you do have to get use to the chewy and dense bite of the noodle. I did enjoy both the Tolerant Organic Chickpea Penne and the Explore Organic Chickpea Fusilli, but if I were to buy again I would go for the penne, but that’s because any penne is my go to pasta. Both the black bean pastas are a good choice too, and they make for a dramatic presentation. Though have fun getting members in your family to buy into black pasta, (I thought it looked purple). For the record my in house taste-tester Gordy was not sold - just give me a bowl of white spaghetti!

Cooking Gluten Free PastaIt is challenging to correctly cook gluten-free pasta. My best advice is to start tasting for doneness a few minutes before the recommended cooking time. And do not make that pasta in advance, have it ready for when you are ready to eat. Do not rinse the pasta, just drain and add it to the sauce, and save a bit of the pasta water so you can add a splash to the sauce.

These alternative pastas are not exactly like regular spaghetti, but they make great substitute and are a healthy, alternative to regular pasta. So go ahead and get your pasta fix and eat your noodles.

1. Soak the cashews in hot water for 15 to 30 minutes or until soft.2. Blend the cashews, pumpkin puree, vegetable stock and salt in a blender until smooth and creamy.3. Cook the pasta according to the package directions and drain, saving a cup of the pasta water. Do not drain the pasta.4. In a large non-stick pan heat the oil over medium-high heat. Add the mushroom and cook until golden brown. Remove to a plate then cook the shallots, garlic and thyme until soft and transparent. Add the mushrooms back to the pan and sprinkle with salt and pepper.5. Add the pumpkin sauce mixture to the pan with the mushroom. Toss in the pasta, reserving some mushrooms to decorate the top. Sprinkle over some fresh chopped parsley and more salt and pepper. If the sauce is too thick add a bit of the reserved pasta water to thin out.

I will say it loud and clear, I LOVE TO COOK AND I LOVE TO EAT. Cooking allows me the freedom to make just what I like and want to eat. I hear this over and over ...it takes to long to make healthy food, all the shopping, chopping and prep.

I have a few tips to make cooking at home FUN, think creative, you are creating something that should taste and look good enough to eat.

Set the tone! Start with a well-organized workspace and for me that means music on, tea kettle on or glass of wine, ingredients, knives and pots on the counter, ready to be used.

Have a well-stocked pantry. A cupboard filled with canned tomatoes, canned and dried beans, coconut milk, nuts, seeds, honey, maple syrup and an assortment of spices.

My fridge always has veggies like carrots, red and green cabbage, celery, onions, shallots, white and sweet potatoes and garlic. Fruits like bananas, apples. pears, lemons, limes and I always have an avocado or two ripening on the counter.

In my freezer are bags of frozen fruit for smoothies, vegetables like corn, peas and chopped spinach that can be added last minute to soups and stews.

During the week I fill in with the fruits and veggies that have a shorted shelf life.

Now on to this soup recipe. I love this soup because you can make this with what you have in your pantry and it’s easy to substitute the veggies. If you don’t have fresh spinach in the fridge, frozen works or any fresh leafy green veggies, like kale or chard. As for the rest of the ingredients I used red lentils for fibre, (and they cook up fast) and added the turmeric for the beautiful colour and its antioxidants. The coconut milk gives it the creamy texture and the dark leafy greens are a good source of many vitamins.

So with a bit of creativity and smart shopping you can stock your pantry and fridge and start cooking healthy beautiful meals filled with good ingredients and most important your LOVE..best ingredient ever.

Yellow Lentil Soup with Coconut MilkMakes 6 servings.This soup will warm and fill you up with all that is good for you.

1. In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.2. Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, or until you smell all the spices.3. Add the diced tomatoes (with juices), can of coconut milk, red lentils, water or broth, salt, and pepper and cayenne pepper.4. Stir to combine. Increase heat to high and bring to a boil.5. Once soup starts to boils, reduce heat to medium-high, and simmer, uncovered, for about 30 minutes. 6. Add in the spinach or whatever green you choose.7. Taste and adjust for salt and pepper. If soup is to thick add more water or broth.8. Just before serving add a squeeze of lime or serve on lime wedges on the side.

But if you love mushrooms then you know what I am talking about. Whenever I make this soup I am often asked for the recipe. You will be surprised how easy it is to make. I love how recipes with the least ingredients can taste quite complex. Mushrooms do just that.

You can make this soup a day in advance of when you want to serve it. This gives the soup some time to develop great flavours. And if you really want to up your soup into pretentious (and deliciousness), drizzle a few tiny drops of truffle oil over the soup just before serving, (or truffle salt if you have some). And please do not omit the dried wild mushrooms, they are loaded with deep flavours and are an essential to this soup. I use a mix of dried porcini, oyster and shiitake. You can usually find dried mushrooms in the produce section at the grocery store in small packages. Any combination of fresh mushrooms work in this recipe.

So, invite some friends over and enjoy this soup with people you love! And don’t forget to give your hubby seconds!

A note on Truffle Oil

When buying truffle oil is important to distinguish between real and synthetic. Most brands make a canola or olive oil blend with truffle flavouring. Real truffle oil is made by adding edible truffles to an olive oil and allowing the flavours to infuse over several days. Look for a high quality truffle oil and be prepared to pay for it. But don’t worry when you see how small the bottle is; you only need a few drops or a drizzle to experience the intense smell and delicious taste.

Oops…I just noticed that I forgot to drizzle the truffle oil for the photo!

Mushroom Soup with Sherry and Truffle OilThis recipe serves 6

Ingredients

2 Tbsp olive oil or butter, a bit more if needed or a mix of both - if you want to keep if vegan omit the butter1 ½ pounds of brown mushrooms or a variety of mushrooms1 medium onion, thinly sliced1 large carrots, chopped1 stalk of celery, chopped3 cloves garlic, finely minced¼ cup dried mushrooms, covered and soaked in warm water for about 15 minutes5 sprigs of fresh thyme, leaves only5 cups of watersalt and pepper to tastechives or flat leaf parsley for garnisha big splash of sherry to tastetruffle oil a few drops to garnish, optional

Directions

1. In a large saucepan, melt 2 tablespoons butter or olive oil over medium heat and add the onion, celery and garlic. Cook for 5 minutes until the onion is soft and translucent.2. Then add the fresh mushrooms, dried mushrooms (with the water they were soaking in, taking care not add any of the dirt which may be in the bottom), carrots, thyme and more oil or butter if necessary.3. Let the mixture cook over medium heat for about 8 to 10 minutes taking care that the onion doesn’t take on any brown colour.4. Stir in the water and bring to a boil.5. Immediately reduce the heat and simmer (covered) for about an hour.6. Let soup cool for a few minutes then transfer to a blender or food processor and carefully blend at high speed until smooth. Do this in stages and remember to hold the blender lid down.7. When blended, return the mix to the pot, season with salt and pepper, and bring up to a simmer again. Add the sherry, mix well, and serve immediately with a drizzle of truffle oil and a sprinkle of fresh chives.

Cooks Notes

I do not blend the whole pot of soup, I do about half the soup as I like my soup to have some texture and some sliced mushrooms to bite into.I like to make this soup a day ahead, I find the flavours more intense. But it is delicious the same day too.If you are making in advance you may need to add a bit of water when reheating to thin out the soup.

1. Preheat oven to 325 F.2. Combine all wet ingredients in a bowl and mix.3. Add the dry ingredients to the wet ingredients. Stir until well-combined.4. Pour the mixture into a greased loaf pan.5. Sprinkle with a handful of pumpkin seeds on top.6. Bake for 45–60 minutes.

Cooks NotesFeel free to add in a handful of your favourite chocolate chips.

Growing up there was only one jam in our house and it was Welch’s Concord Grape Jelly eaten in a peanut butter and jelly sandwich. I can still see the jar in the fridge, smudged with grape fingerprints and always some peanut butter mixed into the the jar… I asked my brother Lawrence …”how did that happen?“ There is still nothing as good as biting into a gooey PB&J sandwich to make you feel warm and safe. I still love the combo, but times have changed and now I try to eat less sugary foods, though I still crave the taste of grape jelly. My recipe has no refined sugar, no pectin and is ready in about 20 minutes. It may not be as sweet or as purple as Welch’s but it will still make you and your peanut butter happy.

1. In a medium saucepan on medium high heat, add in the grapes and cook the fruit until it starts to break down and the grapes begin to bubble and simmer, they will start to release some juices, about 5 to 10 minutes.2. Turn the heat down and add the maple syrup and chia seeds. Cook another 5 minutes, stirring frequently. Add in the lemon zest and remove from heat and let cool. The jam will still be a bit runny, but as it cools it will start to thicken.3. Once the jam has cooled to room temperature, transfer it to a jar. Store in the fridge for about 2 weeks.

Cooks Notes

The jam will thicken further and become more set once it has completely chilled.This jam is not a shelf stable. Use within 2 weeks and keep refrigerated.Jam can also be frozen.

I just had a great nine days aboard the Victory II with my sister in law, Judi. We cruised and toured and dined our way along the St Lawrence Seaway, Great Lakes and passed through 17 Locks and 7 cities. So what did it matter that I have been to all the ports before? It didn't. Sailing on the Victory II put a new spin on the sights and they way I look at our beautiful country. It was fun to be a tourist with people who have never been to Toronto or some of the cities we visited - I personally felt responsible for the sunny days, gourmet food, beautiful sunsets and winning at Name That Tune!

So what does chocolate have to do with cruising? Lots to a chocolate lover! The food aboard the Victory II was well prepared and beautifully served. We had a tour of the galley and was surprised that all the food we ate come from such a small but well organized space. We ate well and tried really hard to leave room for dessert, especially if chocolate was on the menu. I tried a delicious Mousse au Chocolate, (sugar-free option), it was smooth and creamy, I did not miss the sugar and yes there was a cherry on top, and it was a real cherry! I also loved the mini chocolate cake paired with vanilla ice cream, I know it sounds simple but simple is hard to pull off, it has to be perfect and perfectly delicious is what we had.

Now that I am home I really wanted to try and recreate the chocolate cake. My version is gluten-free, dairy-free and sugar-free and the ice cream is made with coconut milk. Ok, so maybe my recipe is not as much fun as what we ate on the ship, but I am home now and need to fit back into my jeans.

For a full review of the Victory ll Great Lakes Adventure have a look at the article written by my sister-in-law Judi Cohen for Quirky Cruise.

1. Preheat oven to 350 F.2. Grease 4 round baking ramekins.3. Mix together the milk, vinegar, maple syrup, oil and vanilla extract, set aside for 10 minutes.4. Stir together the remaining ingredients in a separate bowl until well mixed.5. Pour wet into dry, stir just until evenly mixed, and transfer to the greased ramekins.6. Bake 20 to 25 minutes on the middle rack, or until cake is done.7. Let cool before removing. Remove by running a knife around the edges and gently turn over and remove cakes.

Cooks Notes

Make sure the almond milk, maple syrup and coconut oil are at room temperature.You can prepare ahead of time and then bake just before serving for a warm dessert. Just remember to wait at least 10 minutes before removing from ramekins.

Food brings people together - no matter how far apart you are. This recipe was posted by my friend Shelley who moved to Israel in the early 80's. Fast forward a few decades and continents and thanks to Facebook I can see what she's up to and what she's been eating. And it's all healthy!

Shelley eats grain-free and created this delicious quiche.You can find the original recipe at Galilee Green.

Zucchini And Kale Quiche With A Sweet Potato CrustServes 4 to 6What makes this recipe special is the sweet potato crust.

1. Preheat the oven to 400 degrees.2. Lay out the sliced sweet potatoes in a pie dish in a crust-like fashion.3. Brush some olive oil onto the sweet potato slices with a silicone basting brush.4. Bake the sweet potato crust for 20 minutes.5. While the sweet potato crust is baking, put 1 tbs of olive oil onto a large frying pan over medium heat.6. Put the the minced onion and garlic in the pan, mix them into the olive oil and let them cook 3 1/2 minutes.7. Add the shredded zucchini and kale to the pan, mix them into the onions and then let it all cook for 4 minutes, stirring every so often8. Set the veggies aside.9. Then, in a medium bowl, mix the eggs, coconut milk or cream, salt, pepper, and nutmeg together with a whisk.10. Mix the zucchini and kale into the egg mixture and then pour the whole thing into the sweet potato crust11. Top the quiche with the sliced tomatoes. If you want, sprinkle with some dried rosemary.12. Reduce the oven heat to 375 degrees.13. Put the whole thing into the oven and bake for 40 minutes. Let the quiche rest for 15 minutes.14. Slice and Enjoy!

I tested this smoothie on my number one taste tester - Gordy; and I didn't dare tell him that it was made with cauliflower because I knew what his reaction would be. NO thanks. So with a twinkle in my eye, I presented him with this beautiful blue smoothie. I sensed a bit of hesitation, I know he is thinking there is more to this smoothie then just blueberries. I waited and happily heard music to my ears...seconds please. So there you have it, proof that cauliflower hides behind all the (healthy) deliciousness in this smoothie.

Cauliflower Smoothie with Blueberries and CinnamonFor the record cauliflower adds zero taste to your smoothie, what it does add is a super creamy texture, and if you use frozen cauliflower and frozen blueberries you may just believe that you are feasting on a milkshake.Serves 2

1. Add all ingredients to blender, add a cup or so water, then blend until very smooth.2. Add more water if needed and blend again.3. Drink and enjoy!

Cooks Notes

I used frozen cauliflower for this smoothie. I have made it with fresh cauliflower and it was just as delicious, I add a few ice cubes to make it colder and thicker. Just so you know frozen cauliflower is lightly steamed. When I use fresh I don't bother cooking the cauliflower first. You can use fresh blueberries too.Store any leftovers in the fridge.

I often get asked about healthy snacks.What do I eat when I have a sweet tooth?These Bee Pollen Energy Balls are my new favourite treat and all you need are a few simple ingredients.I love the sweetness of the dates, the crunch of the nuts and the energy from the bee pollen.Bonus: Bee Pollen is an excellent source of protein, carbohydrates, fat, vitamins and minerals including potassium, calcium, magnesium, zinc and iron and it's nutritious too.Keep these in the fridge or freezer and when you need a burst of energy you will be ready for action.

1. Soak the dates if dry. I like to soak for about 10 minutes in warm water, drain and dry well.2. Make the chia gel by adding 1 tbsp of chai seeds to 3 tbsp of water, let sit for 10 minutes or until gel-like.3. Put all ingredients into a food processor and process until well mixed. The mixture will start to gather around the blade, you may need to scrape off with a spatula and continue processing until well combined.4. Transfer the mixture to a medium sized bowl and shape into balls by rolling in your hand.5. If you like a bit more crunch then roll in bee pollen, hemp hearts or unsweetened coconut.6. Store in the fridge or freezer until firm, then eat.

Cooks Notes

Be sure to keep any unused bee pollen refrigerated or in the freezer to avoid spoilage. If you have allergies, check with your doctor before using bee pollen.I like to keep in the freezer.

My day isn't complete unless it ends with chocolate. A few squares of dark chocolate here, a warm mug of hot chocolate there, a handful of cacao nibs... I can't get enough of it. I have my own chocolate drawer that is well-stocked, always, with my favourite dark chocolate bars. Enough said.

Now that we are in the midst of the holiday season, my better self is telling me to stop eating sweets. Despite these good intentions, everywhere you go people are offering you sugary treats that are simply too hard to resist; peppermint, candy canes, white chocolate, milk chocolate and cookies in all shapes and forms. While this is all fun, after a few days of indulgence it's time to get back to eating healthy.

This Dark Chocolate Bark has come to my rescue...made with organic cacao powder, coconut butter, coconut oil, sweetened with maple syrup and covered with handfuls of nuts and dried fruit. I just feel better knowing that the ingredients are all good for me and that I will be snacking on the healthy side.

1. Line a 9 x 13 pan with parchment paper and set aside.2. Melt the cacao butter and coconut oil together in a bowl over a pot of hot water.3. Add the cacao powder, maple syrup, vanilla, cinnamon and salt to the oils and mix until very smooth.4. Pour the chocolate mixture into the parchment lined pan and sprinkle with the goji berries, cacao nibs, coconut, currants and cashews.5. Place in the fridge or freezer for 30 minutes until hard.6. I like to break it up with my hands into pieces.7. Store in the fridge or freezer in an airtight container.

Cooks Notes

Because the chocolate bark is made with coconut oil and coconut butter this chocolate melts very easily so it’s better to keep it in the refrigerator or freezer until serving.The 9 x 13 pan makes for a very thin bark, if you like it thicker use a smaller pan.

I ate them as a kid sprinkled with salt and slathered in ketchup. I still love fries but nowadays I make my own using sweet potatoes and I a spicy dipping sauce.

I love this orange root vegetable for lots of reasons, it is one of the most nutritious foods in the vegetable kingdom, filled with fibre as well as containing a variety of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they are high in an antioxidant known as beta-carotene, which converts to vitamin A when we eat them and gives the sweet potatoes its vibrant orange colour.

I made this for my personal in house taste-tester Gordy and when I pulled them from the oven…” what happened to my potatoes?” But once these shoestring fries were dipped in the mayo all was good in my house.

For this recipe you will need:a spiralizersweet potatoespink saltolive oiland a very hot oven.

They are:crunchyslightly sweeta little saltyand you won’t be able to stop eating them!

Toss the spiralized sweet potatoes directly on a cookie sheet and drizzle with oil and whatever spices you like. I am a purist, just salt for me. No deep-frying which makes them easy to make, and healthy too - just a hot oven. You will need to really watch the cooking time as they burn quickly towards the end of cookings so keep checking on them and giving them a quick toss or two. While they bake you will have just enough time to whip up the Chipotle Mayo Dipping Sauce.

1. Preheat the oven to 400 degrees. Spread the sweet potatoes on a large baking sheet covered with parchment paper. Drizzle with the olive oil and salt.2. Bake for 15 minutes, then take out of the oven and toss.3. Bake for another 15 minutes, now is the time to keep checking the fires to make sure they don't burn. You will get some areas that will start to brown quickly just removed them as they become done and put the rest of them back in the oven.4. Serve with the chipotle mayo.

For the dressingjuice from 1 lime, you may need more depending on how juicy your lime is.2 tbsp maple syrup1/4 cup olive oilsalt and pepper to taste

Directions

1. Prepare quinoa according to package instructions. 2 While quinoa is cooking, drain and rinse the chickpeas. Chop the onion, peppers and parsley and remove the seeds from the pomegranate. Set aside.3. In a small bowl prepare the dressing by whisking together the lime juice, olive oil, maple syrup, salt and pepper. Taste the dressing, it should be a bit sweet from the maple syrup and have a bit of tang from the lime. You may need to add more maple syrup or lime to you liking.4. Pour the dressing over the quinoa, (I like to do this while the quinoa is still warm) and mix. Add in the veggies and pomegranate seeds. Taste again for seasonings. Just before serving toss in the pine nuts and sunflower seeds. 5. You can prepare ahead of time and store in the fridge. I like to serve this quinoa salad at room temperature.

Cooks NotesTo learn how I get the seeds out of a pomegranate have a look at my recipe for Winter Cabbage Slaw with Hazelnuts and Pomegranate Seeds.Any leftover can be stored in the fridge for up to 2 days.You can use any nuts and seeds you like in place of the pine nuts and sunflower seeds. I like to use raw unsalted nuts. You can lightly toast them it you want, it will add a bit more of a crunch.

1. Preheat the oven to 400 degrees. Line two baking sheets with parchment paper or foil.2. Put the chopped cauliflower on one of the baking sheets, drizzle with 1 tablespoon of olive oil and sprinkle with salt. Roast the cauliflower for 30 to 40 minutes, or until it is soft and caramelized. On the second baking sheet put the chopped carrots and parsnip, drizzle with more oil and sprinkle with salt. Roast for about 20 to 30 minutes or until soft and lightly caramelized.3. While the vegetables are roasting, start making the soup. In a large pot over medium-high heat add 2 tablespoons of oil, add the onion and sauté for 5 minutes. Then add the ginger and garlic and cook for 2 minutes. Add the turmeric and Thai curry paste and cook until you start to smell the curry, about 2 more minutes. Add the water or stock and turn up the heat to high and bring to a boil.4. As soon as the vegetables are cooked remove from the oven add them to the pot, gently simmer for 10 minutes.5. Using a food processor or blender, blend the soup until it is very smooth. I like to use my blender and I do this in small batches.6. Add the coconut milk and season to taste with salt and a bit of pepper.7. Serve with chopped nuts, hemp hearts and fresh lime.

Cooks Notes

If you like a spicy soup you could add more curry paste.Do not use light coconut milk, it is just a watered down version of coconut milk.

I love that my noodles are actually beets. If you are gluten-free or grain-free or just want to eat more vegetables then replacing pasta with veggie noodles is a great way to up your daily intake of vegetables. And now you can buy them ready to eat at the grocery store. No beet stained fingers...Harvest Fresh is doing all the work for you!

Spiralized beets taste slightly sweet and have a great crunch. They are fun to eat, a pretty colour and loaded with all things that are good for you... nutrients like vitamins B and C, iron, manganese, copper, magnesium, and potassium. There is more, they are rich in antioxidants that are especially important for the body’s natural detoxification.

Now to this one-dish meal; start by sautéing the beets in lots of garlic and fresh ginger. You can prepare the sauce ahead of time, then when you are ready to eat toss the beet spirals with the sauce and dinner is ready. This recipe is as flavourful and nutritious as its bold ruby beet colour. Happy twirling!

Directions1. Start by making the sauce. Mix all ingredients in a small bowl and whisk to combine, set aside.2. In a large pan (big enough to hold the whole package of beet spirals), heat oil over medium hight heat and add the garlic and ginger. Then add the full package of beet spiral and cook for about 5 to 7 minutes or until just tender.3. Turn down the heat and add in a good amount of the Spicy Almond Sauce, just enough to coat the noodles. Toss well and heat through.4. Serve in bowls and top with more sauce, cilantro, crushed nuts, green onions and lime wedges.5. Don't forget the chopsticks!

Cooks NotesYou can add protein to this dish, tofu or tempeh.The sauce can be prepared ahead of time.Any leftover sauce keeps well in the fridge.

This recipe makes about 12 to 14 mini brownies.These healthy brownies have no flour or added sugar and are sweetened with dates. My secret ingredient is adding shredded zucchini.I first tasted these brownies made by my friend and healthy baker Karen from Nutrilicious.

1. Preheat the oven to 250ºF.2. Grease a mini muffin tin with coconut oil. 3. In a food processor add the dates, water and zucchini and process until the dates have broken down.4. Add in the almond butter, ground flax, cacao powder, baking soda, vanilla, vinegar and salt and process again until the batter comes together. It will be a bit wet and sticky.5. Using a tablespoon spoon the batter evenly into the mini muffin tin; you can fill to the top and then smooth the tops gently with a spoon.6. Bake for about 18 to 20 minutes, they will seem slightly under done when you take them out. Let cool for 15-30 minutes before removing from pan.

Cooks Notes

I like to keep these in the fridge in an air-tight container, they become dense and super moist.These mini brownies freeze well, if you have any left!

I grew up eating tuna sandwiches - on rye bread, open-face on a bagel or packed between two slices of challah. It had to be Clover Leaf white albacore tuna, that was the only kind my mother bought and she still does. Tuna was my go to sandwich, but as I have long ago learned eating too much tuna is not so good for you, but hey...chickpeas are.

This chickpea salad is a great substitute. What I love about this recipe is that once you mash up the chickpeas, add in the veggies for a little crunch and mayo for creaminess you have a hearty filling for your sandwich. Chickpeas are packed with protein, low in fat and filled with fibre, manganese, iron and folate.

This may not be the sandwich I grew up with but it sure is tasty and I think my mother would approve!

Mashed Chickpea SaladChickpeas are a great source of plant-based protein.This will make enough for about 3 big sandwiches.

Ingredients:

1 can chickpeas, rinsed, (15-ounce tin)

2 stalks celery, finely chopped

2 green onions, thinly sliced, (or you could use red onion)

1/4 cup finely chopped dill pickle, (use a bit more if you like pickles)

1. Pulse the chickpeas in a food processor until broken down, but not totally mushy.2. Add in the celery, green onions, pickles, peppers, mayonnaise and pulse a few times.3. Transfer to a medium sized bowl and stir in the mustard, lemon juice, salt and pepper.4. Taste and adjust seasoning, you may need more salt or lemon juice or more mayo, depending on your tastes.5. Serve on your favourite bread or add a scoop on top of your salad.

When I think of eggplant I am reminded of the eggplant parmesan my mother use to make. The eggplant was cut into thick slices, cooked in oil then baked in the oven smothered with tomato sauce and thick slices of mozzarella cheese. I don't really remember the flavour of the eggplant, but the gooey cheese was pretty tasty.

What I find so delicious about roasting eggplant in the oven is with just a few ingredients you can really taste the sweet and smoky flavours that magically happen in just about 30 minutes. How to eat: scoop out the eggplant and spread on a warm baguette or use as a dip for veggies. I love the heat of the peppers but be careful, it can be hard to judge how spicy they are until you bite into them.

Roasted Eggplant with Honey and ChilesServes 4 as an appetizer or a side dish

1. Preheat oven to 400 degrees.2. Prepare a baking sheet with parchment paper.3 . Toss eggplants and chiles with the honey and oil. (I do this directly on the cookie sheet).4. Roast eggplants (skin sides up) and chiles until the eggplant is golden, about 20 minutes. Turn eggplant over and roast about 10 more minutes or until the eggplant is soften. (Keep an eye on the chiles, they may be done after 20 minutes, just remove from the baking sheet and set aside.)5. Season with salt and pepper and serve.

What to do with these baby eggplants...

Give each guest there own eggplant and have them scoop out the filling and spread on a baguette.Serve as a side dish on top of some peppery arugula with some crumbled soft cheese like chevre or feta.